Category: WOD

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 3 sets: 15 Cal Row or 20 Cal Bike 15 Goblet Squats 15 Russian KBS Strength (5 Rounds for weight) Every 3min x 5 Pause Front Squat x 4 DB Squat Jumps x 5 Conditioning (4 Rounds for time) 4RFT (10min Cap) 10 Hang…

CrossFit One World – CrossFit Split Jerk (12 Min E2MOM 3 Split Jerks @65% of 1 RM Push Jerk) LVL 2 Fury Band (AMRAP – Rounds and Reps) 12 Min AMRAP 16 Wallballs 20/14 (RX+30/20) 14 Box Jump Overs 24/20 (RX+30/24) 12 DB Overhead Sit ups 50/35 (RX+70/50) 90 Sec Rest 6 Min AMRAP 8…

CrossFit One World – Hype Hitters ()

CrossFit One World – CrossFit 18.1 P Mod (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 hang clean and jerks (95/65) 14 / 12-cal. row You go, I go. Brennan (AMRAP – Rounds and Reps) 30 Minute Partner Workout Buy- In 2009 Meter Row AMRAP…

CrossFit One World – CrossFit Dynamic Effort Upper Warm-Up (No Measure) 400m Run Pec stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 50ft lateral bear crawl 25 DB Z-Press 10 MB Slams Strength (5 Rounds for weight) Every 2min x 5 5 Hang Power Snatch Conditioning (3 Rounds for reps) Every 4min…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea + 3 sets: 20 alternating reverse lunges 25 Banded good mornings 5 Broad Jumps Strength (5 Rounds for weight) Every 2min x 5 5 Hang Power Cleans Conditioning (3 Rounds for reps) AMRAP 5mins x 3 30/20 Cal…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 400m Run + 3 sets: 50ft High Knees 50ft Butt Kickers 10 Air Squats 5 Inch Worms Gymnastics (No Measure) EMOM x 12 Min 1 – :30s Hollow Hold Min 2 – :30s HS Hold Min 3 – 2 Rope Climbs Conditioning (AMRAP –…

CrossFit One World – Hype Hitters

CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 3 sets: 50ft Bear Crawl 3 Wall Walks 30 Band pull aparts Strength (5 Rounds for weight) Every 3min x 5 Pause Bench Press x 5 DB Bent Over Row x 15 2s pause at the bottom of each rep Conditioning (3 Rounds for…